Vitamin C, also known as ascorbic acid, helps to heal wounds, prevent cell damage, promote healthy gums and teeth, and strengthen the immune system. It also helps the body absorb iron. Recent research has indicated that vitamin C may be associated with delayed aging and disease prevention by destroying 'free radicals'-the molecules associated with aging and cell damage. Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Water-soluble vitamins, which include the B-complex group and vitamin C, travel through the bloodstream. Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous supply of them in your food. Vitamin C is a water-soluble vitamin.
How Much Vitamin C Is Enough?
Women and men should consume at least 60 milligrams of vitamin C each day. People who smoke need to consume more vitamin C because smoking interferes with the body's ability to use vitamins. Women who smoke should consume 110 milligrams per day of vitamin C, and men who smoke should consume 125 milligrams per day of vitamin C.


Recommended Dietary Allowance (RDA) for Vitamin C
Babies 0 to 1 years 8 mg/day
Children 1 to 3 years 15 mg/day
Children 4 to 8 years 25 mg/day
Children 9 to 13 years 45 mg/day
Teenager boy 13 to 15 60 mg/day
Teenager girl13 to 15 50 mg/day
Teenager boy 16 to 19 75 mg/day
Teenager girl 16 to 19 60 mg/day
Smokers (Men) 125 mg/day
Smokers (Women) 110 mg/day
Men 90 mg/day
Women 7 5 mg/day
Pregnant women 80 mg/day
Nursing mother 120 mg/day

Vitamin C is an antioxidant vitamin needed for the formation of collagen to hold the cells together and for healthy teeth, gums and blood vessels; improves iron absorption and resistance to infection.
Vitamin C is found in many fresh vegetables and fruits, such as broccoli, green and red peppers, collard greens, cauliflower, lemon, spinach, broccoli, cabbage, pineapples, strawberries, citrus fruits and tomatoes.
Food Serving Vitamin C (mg)
Orange juice 3/4 cup (6 ounces) 75
Grapefruit juice 3/4 cup (6 ounces) 60
Orange 1 medium 70
Grapefruit /2 medium 44
Strawberries 1 cup, whole 82
Tomato 1 medium 23
Sweet red pepper 1/2 cup, raw chopped 141
Broccoli 1/2 cup, cooked 58
Potato 1 medium, baked 26

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